Biggest Bang for Your Buck Moves with a Lunge

Time, where does it go?

Time flies, it’s fleeting and it waits for no one! It’s also one of the biggest excuses given for not working out. I think for the majority of us we would prefer to spend less time than more. Although there are people who do enjoy long sessions in the gym, too!

Today’s movement involves the whole body, both upper, lower and core may be a bit of balance, sort of like life. I call them Biggest Bang for your Buck moves! Since today we focus on strength, I am using weights and I am lunging.

If you are not there yet in your movement, use a simple step, and body weight only. If you spend 5-10 minutes a day doing these you will see some improvement in strength and mobility!

These meet the requirements of moving in different directions, using a single leg, pushing, pulling and rotating. We don’t do squats today but you could use that instead of a lunge, and rotate, push and pull! (and actually, a lunge is just a split squat)

Another workout option is using a ladder type of workout. An example would be… one front lunge, one side lunge, one back lunge, then two front lunges, two side lunges, and two back lunges. You could go to 5 or you could go to 105. If you can do 105, then you are probably reading the wrong blog. In other words, once you have established your patterns, do as many as you have time for, even a minute or two! I guarantee doing 3 minutes is better than doing nothing.

Enjoy and don’t worry about the time, it flies whether you are sitting still or moving!

Let’s break down the lunge movements

• Lunge forward and rotate to the lead leg. If I step on my right, I rotate to my right! Drop the left knee directly down, drive up from your heal off the front leg, and the toe of the back foot. Return to the original position. That is one rep.
• Lunge to the side and bring weight across the body towards the opposite heal, weight is in the left hand, crosses to the outside of the right knee or heal. Then row back to starting position, bringing your extended leg out! That is one rep.
• Lunge back by stepping back with the left or right foot. Drop that knee toward the ground and press the weight up with the same side. Example: If you step with right leg back, press up with the right side. Remember to keep those shoulders away from those ears, bracing your core and driving your feet into the ground, securing your core. That is one rep

Remember, if there is pain in any movement check your alignment or the weight you are using. Moving should not hurt!